PEDU 07: FFITNESS THROUGH DANCE
A. MEANING OF DANCE
Dance – comes from the German word “danse” meaning “to stretch”
- a form of movement usually accompanied by music wherein the
dancers move in time with music.
- a social expressions of feelings and thoughts of people or group of
people through body movement
Two Important factors in dancing:
1.) Rhythm – term which denotes an aspect of quality of movement
-measured motion of flow, characterized by basically regular recurrence of
elements or features as beats, sounds, or accents.
2.) Motion – movements of the body
A. PHASES OF THE DANCE PROGRAM
1. Creative Rhythms – an end product of exploration and improvisation of
movements as children learn the parts of their body and to use them as
instruments of expression.
2. Folk/Ethnic Dance – cultural art form handed down from generation to
generation. It communicates the customs, beliefs, rituals, and occupations of the
people or the country.
3. Social/Ballroom Dance – dances in social gatherings with more formal
atmosphere generally held during evenings and participants are usually in
formal attire.
4. Recreational Dance – includes dance mixers, square dance, round and couple
dances generally during informal gatherings and parties, reunions and the like.
5. Creative Dance – the highest form dance. It is the end product of exploration
and improvisation of movements as the dancer or choreographer expresses his
feelings or emotions, ideas, and interpretations. A dance with a definite form, a
beginning and an ending.
C. REASONS WHY PEOPLE DANCE
1.) As a Profession – to educate and entertain others
2.) Religious purposes – for thanksgiving and different rites of passages; praises;
to drive away bad spirits
3.) Entertainment – mass and people, royalty and nobility
4.) Courtship
5.) Outlet of self-expression, personal creativity
6.) Celebrations for occasions and festivities
7.) Therapy – emotional outlet and rehabilitation
8.) Health and fitness as a form or exercise
[Link] OF DANCES
1. Rhythmic dance
2. Folk/Ethnic dance
3. Ballroom/Social dance
4. Modern Dance
5. Hip-hop
6. Contemporary dance
7. Cheerdance
8. Aerobic dance
9. Zumba, etc.
A. SIMPLE EXERCISES TO IMPROVE DANCING
Note: Counting (counts or cts.)- Number of repetitions.
1. Starting with feet together, kick your right foot forward as far as possible-
toe pointed out and leading. Return to feet together and do the same with
your left foot. Do this sideward and backward. This exercise will train your
feet and ankles to look attractive from both the side and back views.
Counting: 8cts each. (Forward/Backward/Sideward Right/Sideward Left)
2. Stand with your heels together and your hands loosely at your side. Step
sideways on your right foot to the right, and draw your left foot behind the
right. At the same time, bring your arms and hands up. Sway to the right.
Repeat with your left foot to the left side, and draw your right foot behind
the left. At the same time, bring your arms and hands up.
Counting: 16cts to the right/ 16 counts to the left
3. Starting position, feet cross stand. Body bends outside to the left and to the
right.
Counting: Bend to the right, hold for 12cts.
Bend to the left, hold for 12cts.
4. Standing feet together, take a long step forward with your right foot, and
place your weight on the foot. Bend the right knee and keeping the body
erect, bend as far down as possible. (Forward Lunges) Do this also on the
Left leg.
Counting: Forward Right leg: Bend on your knee, hold for 12cts.
Forward Left leg: Bend on your knee, hold for 12cts.
5. Standing feet together, without bending your body forward, raise your right
foot until its parallel to the floor. Stretch your toes out-not up.
Counting: Right leg forward: Hold it for 5cts. then lower it slowly. Repeat 3x
Left leg forward: Hold it for 5cts. Then lower it slowly. Repeat 3x
6. Breathing exercise:
Start with feet together, arms on the side. Step right foot forward, rise up un
your toes, and raise your arms upward while doing the Inhale breathing.
Bring down your arms and toes down, do the exhale breathing. Do this
slowly, 3x. Feet together, step left foot forward and repeat the breathing
exercise.
B. TIPS AND REMINDERS ON HOW TO BECOME A GOOD DANCER
1. All body motions in dancing are governed entirely by the movement of your
feet and placement of your weight.
2. Movement of the feet and placement of the weight are two factors that
should be concentrated in order to acquire the correct dancing appearance.
3. In any kind of dance lessons either in written instruction or video, pay
attention to the foot that carry the weight.
4. Don’t strive for graceful motions by swaying from the waist or moving your
head or shoulders. Always maintain your height.
5. If the step you are learning calls for a turn of the body or shoulder
movement, that will come automatically, without conscious thought the way
you move your feet and place your weight.
6. In learning new step, it takes repetitions before your muscles can achieve
smooth flowing motions. These are the routines:
1. Repeat the step, without music, twelve times (12x). Repeat with
feet together each time, count aloud.
2. Still without music, repeat the pattern continuously as you
progress around the room.
3. Dance with the music, using slow tempo. Count with the music.
4. Try dancing with the steps with fast/normal tempo.
C. TEN (10) RULES OF A CORRECT DANCING POSITION WHICH CAN BE PRACTICED
WITH AN IMAGINARY PARTNER
1. Practice correct dancing position, face the mirror and stand naturally and
comfortably.
2. Raise your arm in a typical dancing position with a partner.
3. Maintain a good standing position (feet together). Bring out the best in your
looks.
4. Keep the weight over the balls of your feet, it will make you feel quicker and
lighter as a partner.
5. Maintain a habit of keeping feet close together unless you are taking a
definite step. Feet apart is not a pretty sight.
6. For graceful dancing, always turn your toes out, not in.
7. When dancing with partner, adopt a comfortable position for both of you
not too close and not too far.
8. The man’s right arms is held at the level that most comfortable to his height
and that of his partner. The woman should take a firm hold of her left hand
just in the back of the man’s right shoulder.
9. A man can lead best when he hold his partner almost directly in front of
him, just a bit of his right. This way, he can look ahead, over her right
shoulder.
10. Don’t lean forward or backward just assume a natural, comfortable position
and your partner will find you a natural comfortable dancing companion.
